Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
|
2 tablespoons (27g) olive oil |
1 medium (110g) onions |
2 (6g) garlic cloves |
2 (122g) carrots |
2 medium (426g) red potatoes |
6 cups (0g) vegetable broth |
1/2 teaspoon (1g) dried oregano |
1/2 teaspoon (0g) dried basil |
3 (300g) dried bay leaves |
2 tablespoons (25g) sugar |
15 ounces (425g) diced tomatoes with juice |
15 ounces (425g) kidney beans |
5 ounces (142g) frozen chopped spinach |
1/4 cup (42g) orzo pasta |
2 cups (474g) water |
1 to taste (0g) salt and pepper |
3 tablespoons (24g) cornstarch |
1 to taste (5g) parmesan cheese |
Total | 1 serving | |
| Alanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.0 | 0.3 | 0.2 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Arginine (g) | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.2 | 0.7 | 0.2 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Ash (g) | 0.0 | 0.4 | 0.1 | 1.2 | 4.7 | n/a | 0.0 | 0.1 | 10.9 | 0.0 | 3.4 | 7.0 | 2.0 | 0.4 | 0.5 | n/a | 0.0 | n/a | 31 | 5 |
| Aspartic acid (g) | 0.0 | 0.1 | 0.0 | 0.2 | 1.9 | n/a | 0.0 | 0.0 | n/a | n/a | 0.7 | 2.8 | 0.6 | 0.3 | n/a | n/a | 0.0 | n/a | 7 | 1 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Calcium (mg) | 0.3 | 25.3 | 10.9 | 40.3 | 42.6 | n/a | 8.0 | 7.8 | 2,502.0 | 0.3 | 131.8 | 144.6 | 183.2 | 8.8 | 14.2 | n/a | 0.5 | n/a | 3,120 | 520 |
| Calories | 238.7 | 44.0 | 8.9 | 50.0 | 298.2 | n/a | 1.3 | 0.8 | 939.0 | 97.5 | 72.3 | 357.2 | 41.2 | 155.8 | 0.0 | n/a | 91.4 | n/a | 2,396 | 399 |
| Calories (kj) | 998.7 | 182.6 | 37.4 | 211.1 | 1,256.7 | n/a | 5.5 | 3.4 | 3,936.0 | 407.7 | 306.2 | 1,501.2 | 170.4 | 652.3 | 0.0 | n/a | 382.6 | n/a | 10,052 | 1,675 |
| Carbohydrates (g) | 0.0 | 10.3 | 2.0 | 11.7 | 67.7 | n/a | 0.3 | 0.2 | 224.9 | 25.2 | 17.0 | 61.7 | 6.0 | 31.4 | 0.0 | n/a | 21.9 | n/a | 480 | 80 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Copper (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 | n/a | 0.0 | 0.0 | 1.2 | 0.0 | 0.3 | 0.6 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Cystine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.2 | 0.0 | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 1.9 | 0.1 | 3.4 | 7.2 | n/a | 0.2 | 0.1 | 78.9 | 0.0 | 4.3 | 22.5 | 4.1 | 1.3 | 0.0 | n/a | 0.2 | n/a | 124 | 21 |
| Folate (mcg) | 0.0 | 20.9 | 0.2 | 23.2 | 76.7 | n/a | 1.2 | 1.1 | 540.0 | 0.0 | 34.0 | 153.1 | 205.9 | 99.5 | 0.0 | n/a | 0.0 | n/a | 1,156 | 193 |
| Folate, DFE (mcg) | 0.0 | 20.9 | 0.2 | 23.2 | 76.7 | n/a | 1.2 | 1.1 | 540.0 | 0.0 | 34.0 | 153.1 | 205.9 | 164.2 | 0.0 | n/a | 0.0 | n/a | 1,220 | 203 |
| Folate, food (mcg) | 0.0 | 20.9 | 0.2 | 23.2 | 76.7 | n/a | 1.2 | 1.1 | 540.0 | 0.0 | 34.0 | 153.1 | 205.9 | 7.6 | 0.0 | n/a | 0.0 | n/a | 1,064 | 177 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 92.0 | 0.0 | n/a | 0.0 | n/a | 92 | 15 |
| Fructose | n/a | 1.4 | n/a | 0.7 | 1.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | 5.4 | 0.0 | 0.3 | 0.0 | n/a | n/a | n/a | n/a | 9 | 2 |
| Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 2.2 | n/a | 0.7 | 1.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 4.7 | 0.0 | 0.3 | 0.1 | n/a | n/a | n/a | n/a | 10 | 2 |
| Glutamic acid (g) | 0.0 | 0.3 | 0.0 | 0.4 | 1.4 | n/a | 0.0 | 0.0 | n/a | n/a | 2.0 | 3.6 | 0.7 | 1.9 | n/a | n/a | 0.0 | n/a | 10 | 2 |
| Glycine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.9 | 0.3 | 0.2 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.6 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 0.2 | 0.2 | 0.1 | 0.4 | 3.1 | n/a | 0.2 | 0.3 | 129.0 | 0.0 | 4.1 | 5.0 | 2.7 | 1.4 | 0.0 | n/a | 0.1 | n/a | 147 | 24 |
| Isoleucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.1 | 0.2 | 0.2 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.9 | 0.3 | 0.4 | n/a | n/a | 0.0 | n/a | 3 | 1 |
| Lysine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.6 | 0.4 | 0.1 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Magnesium (mg) | 0.0 | 11.0 | 1.5 | 14.6 | 93.7 | n/a | 1.4 | 2.5 | 360.0 | 0.0 | 46.8 | 114.8 | 106.5 | 22.3 | 4.7 | n/a | 0.7 | n/a | 781 | 130 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | n/a | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.0 | 0.1 | 0.1 | 0.2 | 0.6 | n/a | 0.0 | 0.0 | 24.5 | 0.0 | 0.3 | 0.7 | 1.0 | 0.4 | 0.0 | n/a | 0.0 | n/a | 28 | 5 |
| Methionine (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 19.7 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 4.9 | 0.0 | 0.1 | 1.6 | 0.0 | 0.1 | 0.0 | n/a | 0.0 | n/a | 26 | 4 |
| Niacin (mg) | 0.0 | 0.1 | 0.0 | 1.2 | 4.9 | n/a | 0.0 | 0.0 | 6.0 | 0.0 | 3.0 | 1.7 | 0.7 | 3.0 | 0.0 | n/a | 0.0 | n/a | 21 | 3 |
| Pantothenic acid (mg) | 0.0 | 0.1 | 0.0 | 0.3 | 1.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.5 | 0.6 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Phenylalanine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.3 | 0.3 | 0.3 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Phosphorus (mg) | 0.0 | 31.9 | 9.2 | 42.7 | 259.9 | n/a | 0.7 | 1.0 | 339.0 | 0.0 | 80.8 | 382.8 | 69.6 | 79.4 | 0.0 | n/a | 3.1 | n/a | 1,300 | 217 |
| Phytosterols (mg) | 59.7 | 16.5 | n/a | n/a | 21.3 | n/a | 1.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 99 | 16 |
| Polyunsaturated Fat (g) | 2.8 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 6.9 | 0.0 | 0.2 | 1.1 | 0.1 | 0.2 | 0.0 | n/a | 0.0 | n/a | 12 | 2 |
| Potassium (mg) | 0.3 | 160.6 | 24.1 | 390.4 | 1,938.3 | n/a | 6.3 | 9.2 | 1,587.0 | 0.5 | 799.5 | 1,007.9 | 491.3 | 93.7 | 4.7 | n/a | 0.7 | n/a | 6,514 | 1,086 |
| Proline (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.3 | 0.3 | 0.7 | n/a | n/a | 0.0 | n/a | 3 | 0 |
| Protein (g) | 0.0 | 1.2 | 0.4 | 1.1 | 8.1 | n/a | 0.0 | 0.1 | 22.8 | 0.0 | 3.3 | 22.2 | 5.2 | 5.5 | 0.0 | n/a | 0.1 | n/a | 70 | 12 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Riboflavin (mg) | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | n/a | 0.0 | 0.0 | 1.3 | 0.0 | 0.2 | 0.2 | 0.3 | 0.2 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Saturated Fat (g) | 3.7 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 6.8 | 0.0 | 0.1 | 0.6 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | n/a | 12 | 2 |
| Selenium (mcg) | 0.0 | 0.6 | 0.9 | 0.1 | 2.1 | n/a | 0.0 | 0.0 | 8.4 | 0.2 | 0.4 | 3.8 | 8.5 | 26.5 | 0.0 | n/a | 0.7 | n/a | 52 | 9 |
| Serine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.4 | 0.2 | 0.3 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Sodium (mg) | 0.5 | 4.4 | 1.0 | 84.2 | 76.7 | n/a | 0.1 | 0.3 | 69.0 | 0.3 | 608.1 | 1,258.8 | 105.1 | 2.5 | 14.2 | n/a | 2.2 | n/a | 2,227 | 371 |
| Starch | n/a | 0.0 | n/a | 1.7 | 56.9 | n/a | n/a | n/a | n/a | n/a | n/a | 37.8 | 0.0 | 26.2 | n/a | n/a | n/a | n/a | 123 | 20 |
| Sucrose | n/a | 1.1 | n/a | 4.4 | 1.2 | n/a | 0.0 | 0.0 | n/a | 25.1 | 0.0 | 7.9 | 0.3 | 0.2 | n/a | n/a | n/a | n/a | 40 | 7 |
| Sugar (g) | 0.0 | 4.7 | 0.1 | 5.8 | 5.5 | n/a | 0.0 | 0.0 | n/a | 25.1 | 10.1 | 7.9 | 0.9 | 1.1 | 0.0 | n/a | 0.0 | n/a | 61 | 10 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Thiamin (mg) | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.5 | 0.1 | 0.4 | 0.0 | n/a | 0.0 | n/a | 2 | 0 |
| Threonine (g) | 0.0 | 0.0 | 0.0 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | n/a | n/a | 0.2 | 0.8 | 0.3 | 0.2 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Tocopherol, alpha (mg) | 3.9 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 0.1 | 0.0 | n/a | 0.0 | 2.9 | 0.1 | 4.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 12 | 2 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.2 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.1 | 0.0 | n/a | n/a | 0.2 | 2.9 | 0.2 | 0.4 | n/a | n/a | 0.0 | n/a | 4 | 1 |
| Total Fat (g) | 27.0 | 0.1 | 0.0 | 0.3 | 0.6 | n/a | 0.0 | 0.0 | 25.1 | 0.0 | 0.6 | 2.6 | 0.8 | 0.6 | 0.0 | n/a | 0.0 | n/a | 58 | 10 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.3 | 0.1 | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.5 | 0.3 | 0.1 | n/a | n/a | 0.0 | n/a | 1 | 0 |
| Valine (g) | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | n/a | 0.0 | 0.0 | n/a | n/a | 0.1 | 1.3 | 0.3 | 0.2 | n/a | n/a | 0.0 | n/a | 2 | 0 |
| Vitamin A, IU (IU) | 0.0 | 2.2 | 0.5 | 20,381.3 | 29.8 | n/a | 8.5 | 2.6 | 18,555.0 | 0.0 | 497.5 | 0.0 | 16,650.9 | 0.0 | 0.0 | n/a | 0.0 | n/a | 56,128 | 9,355 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 0.0 | 1,018.7 | 0.0 | n/a | 0.4 | 0.1 | 927.0 | 0.0 | 25.5 | 0.0 | 832.1 | 0.0 | 0.0 | n/a | 0.0 | n/a | 2,804 | 467 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Vitamin B-6 (mg) | 0.0 | 0.1 | 0.1 | 0.2 | 0.7 | n/a | 0.0 | 0.0 | 5.2 | 0.0 | 0.5 | 0.3 | 0.2 | 0.1 | 0.0 | n/a | 0.0 | n/a | 7 | 1 |
| Vitamin C (mg) | 0.0 | 8.1 | 1.9 | 7.2 | 36.6 | n/a | 0.0 | 0.0 | 139.5 | 0.0 | 39.5 | 5.1 | 7.8 | 0.0 | 0.0 | n/a | 0.0 | n/a | 246 | 41 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Water (g) | 0.0 | 98.0 | 3.5 | 107.7 | 344.9 | n/a | 0.0 | 0.0 | 16.3 | 0.0 | 400.9 | 331.9 | 128.0 | 4.2 | 473.5 | n/a | 2.0 | n/a | 1,911 | 319 |
| Zinc (mg) | 0.0 | 0.2 | 0.1 | 0.3 | 1.4 | n/a | 0.0 | 0.0 | 11.1 | 0.0 | 0.6 | 2.0 | 0.8 | 0.6 | 0.0 | n/a | 0.0 | n/a | 17 | 3 |
Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.